WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Squat clean Strength

    EMOM4:
    1 clean pull + 1 hang squat clean + 1 front squat @ 50-60%

    10 x e75s:
    1 squat clean @ 80-90%

  • Partner workout Workout

    Partner Workout
    30min Amrap

    10cal Machine Syncro
    20 Wallball IGYG
    30 Box Jump Over IGYG
    40 Push Up IGYG
    50 DB Snatch 14/22kg IGYG
    400m Run Syncro

  • Ke 11.6.2025 maastaveto/kyykky Strength

    Maastaveto 3x5 (70-75-80%)

    Kyykky 3x5 (50-55-60%)

    Kohautukset tangolla 3x20
    -karkea arvio 25% maven maksimista

  • HSPU Strength

    handstandpushups
    strict ME

  • Double whitten with partner Workout

    10rds, you go i go
    22 Kettlebell Swing 32/24kg
    22 Box Jumps 24"/20"
    200m + 200m Run
    22 Burpees
    22 Wallball Shots 20/14p

  • Ma 9.6.2025 penkki1 Workout

    Penkkivariaatio (valitse yksi):
    -1lankun penkki
    -2 lankun penkki
    -lattiapenkki
    —> nousu päivän max3, vähennä 10-20% ja sillä 3x6

    Pystypunnerrus käsipainoilla istuen 5x5-8

    Kiertäjät kyljellään 3x20 / puoli

    Kylkilankku 3x1min / puoli

  • HEAVY ONES (FRONT SQUAT) Strength

    RX
    In 20 minutes, establish:
    1 rep-max front squat
    1 rep-max hang power clean

    We will continue front squat strength next week!

    INTENDED STIMULUS
    Community Cup, Workout 3.
    Heavy lifting test relative to your capacity.
    You will have 20 minutes. Spend as much or as little time on each lift as needed.
    Partner up with a friend of similar ability and work through each lift.
    Take the barbell out of a rack for the front squat

  • 50 kierrosta: istumaannousu / burpee / hspu Workout

    50 kierrosta aikaa vastaan:

    • 5 istumaannousu
    • 3 burpee
    • 1 käsilläseisontapunnerrus

  • Warm up Workout

    Wu:
    10 min amrap
    10 cossack squat
    20 DU / 40 SU
    8+8 banded side steps
    6+6 plate one leg gtoh
    45 sec erg (last 15s hard pace)

  • COMMUNITY CUP WORKOUT 2 Workout

    BENCHMARK
    Complete as many reps as possible following
    the interval of:
    2 minutes of work, 1-minute rest
    2 minutes of work, 1-minute rest
    2 minutes of work, 1-minute rest
    3 minutes of work
    Rounds 1 and 2
    15 toes-to-bars
    15 overhead squats (29/43 kg)
    Max-calorie row
    Rounds 3 and 4
    15-calorie row
    15 overhead squats
    Max chest-to-bar pull-ups
    – Your score is the total number of reps completed.

    Scaled WOD
    Complete as many reps as possible following the interval of:
    2 minutes of work, 1-minute rest
    2 minutes of work, 1-minute rest
    2 minutes of work, 1-minute rest
    3 minutes of work
    Rounds 1 and 2
    10 sit-ups
    10 overhead squats
    Max-calorie row
    Rounds 3 and 4
    10-calorie row
    10 overhead squats
    Max ring rows (angled)
    – Your score is the total number of reps completed.